Whitney’s Kitchen Blog

An Adventure with Nutritional Yeast

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Posted on March 2nd, 2017 by Piccarreto
vegan nutritional yeast flakes in bowl

When we make changes, big or small, there are sometimes things we struggle with.

I did a lot of research when I switched my family to a more plant-based eating style. I wanted to make sure we were all getting enough of the necessary vitamins, minerals and of course… protein.

One item constantly recommended is Nutritional Yeast, or ‘Nooch’. When asked, most folks will tell you it has a cheesy, or nutty flavor. If you are a recovering cheese addict… You may cry “LIAR!” the first time you try it. I know my family did.

I wasn’t ready to give up though. My research sang constant praises about this oddly named ingredient. What benefits does this magical item offer? In 1 tablespoon you will find:

  • 180% Daily Value B1 (Thiamine)
  • 160% Daily Value B2 (Riboflavin)
  • 70% Daily Value B3 (Niacin)
  • 140% Daily Value B6 (Pyridoxine)
  • 40% Daily Value Folic Acid
  • 40% Daily Value B12
  • 3 grams protein
  • 1 gram fiber

This past weekend we had a breakthrough!

My husband has been craving homemade mac & cheese. There HAD to be a way to make something for us all to enjoy. I spent an afternoon reading recipes before making my decision. I was ready. I cooked my pasta and then I made my “cheese”. The recipe I found was easy enough. However, I opted to half the “cheese” portion AND omit the oil.

Instead of potentially overpowering us with the “cheese”, we’d start with a lightly coated macaroni.

We were all a tad nervous, but we each took our first bite… I watched the thumbs go up around the table… We had a winner!!

Lesson: Don’t give up on something new after only one try!!

The idea of ‘Go big, or go home’ doesn’t work in every aspect of our lives. It is okay to start small and increase as your tastes, abilities and needs grow.

If you are curious to try our “cheese”, here is my adjusted recipe:

After you make your Nooch Sauce, mix it with cooked noodles and pour into a baking dish (I did give the dish a quick, short spray to ensure it didn’t stick). Sprinkle with paprika and panko bread crumbs if you wish. Bake at 350 degrees for 15 mins and enjoy!!

Note: As with EVERY packaged ingredient we buy; read the label. There are some nutritional yeasts that have whey (a milk byproduct) warning on them.